Old Skool
Wednesday, July 23rd
This one is from crossfit.com's July 2004 archive. Consider yesterday's metcon a warm-up.
For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
Run 800m
Post time to comments.
News, Articles, Links, Etc.
Wikipedia entries for "epic"
1 Comments
This one is from crossfit.com's July 2004 archive. Consider yesterday's metcon a warm-up.
For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
Run 800m
Post time to comments.
News, Articles, Links, Etc.
Wikipedia entries for "epic"
Published by Sean
on Tuesday, July 22 at 11:24 PM.
Work the Jerk
Tuesday 080721
Articles:
7 Painless Ways to Stay Healthy In The Office
Mirrors Don't Lie. Mislead? Oh, Yes.
Men Are From Mars (I knew it!)
Are You Too Old To Exercise?
The Difference between Bodybuilding and Lifting Weights:
4 Comments
Push jerk 3-3-3-3-3 reps
But, as you should all know by now, the fun doesn't end there! Following today's strength work, we'll top off with this little metcon --
One round for time:
100 Squats
Run 800m
100 Squats
C'mon, it's only one round...how bad can it be?
Articles:
7 Painless Ways to Stay Healthy In The Office
Mirrors Don't Lie. Mislead? Oh, Yes.
Men Are From Mars (I knew it!)
Are You Too Old To Exercise?
The Difference between Bodybuilding and Lifting Weights:
Most people are on a constant search for the path of least resistance. A drug, a supplement, a "breakthrough technique" a new machine, a shortcut in exercise form - anything and everything they think will help them reach their goals with less effort and in less time. This is typical human nature. Unfortunately, this is also faulty thinking and you will NEVER become a champion with this type of attitude.
Published by Sandy
on at 12:38 PM.
Monday, July 21st
Squat - Work up to a new 3RM
Afterward, 3 rounds:
Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min.
Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay)
Rest 1 min.
News, Articles, Links, Etc.
Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan."
Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware)
"The limits of the human body have yet to be discovered":
(via CrossFit Central Santa Cruz)
6 Comments
Squat - Work up to a new 3RM
Afterward, 3 rounds:
Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min.
Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay)
Rest 1 min.
News, Articles, Links, Etc.
Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan."
Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware)
"The limits of the human body have yet to be discovered":
(via CrossFit Central Santa Cruz)
Published by Sean
on Monday, July 21 at 6:55 AM.
Tabata Something Else
Saturday 087019
"Tabata Something Else"
5 Comments
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Published by Sandy
on Friday, July 18 at 11:32 PM.
You are Not a (Wo)Man, You are Dynamite!
Friday, July 18th
Power Snatch 3-3-3-3-3-3-3
Afterward:
3 rounds:
Max rep dumbbell thrusters, 1 min.
Max rep sit-ups, 1 min.
Rest, 1 min.
(Teams of two. Team with top combined score does not have to do 25 remedial push-ups apres workout.)
News, Articles, Links, Etc.
Fatigue is All in the Mind (poweringmuscles.com via crossfitnyc.com)
The Diaphragm Plunger (CrossFitSF again via CrossFitNYC [Sorry to bite your rhymes, Allison B., but what can I say? You come up with the good stuff.])
Ecce Homo, pg. 90, "Why I am a Destiny" (The Nietzsche Channel)
4 Comments
Power Snatch 3-3-3-3-3-3-3
Afterward:
3 rounds:
Max rep dumbbell thrusters, 1 min.
Max rep sit-ups, 1 min.
Rest, 1 min.
(Teams of two. Team with top combined score does not have to do 25 remedial push-ups apres workout.)
News, Articles, Links, Etc.
Fatigue is All in the Mind (poweringmuscles.com via crossfitnyc.com)
The Diaphragm Plunger (CrossFitSF again via CrossFitNYC [Sorry to bite your rhymes, Allison B., but what can I say? You come up with the good stuff.])
Ecce Homo, pg. 90, "Why I am a Destiny" (The Nietzsche Channel)
Published by Sean
on at 10:26 AM.
Push It
Thursday, July 17th
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Man, I can hear the gnashing teeth already--I'd bet that ring dips are our athletes' least favorite exercise. Here, enjoy the old-skool stylings of Salt 'n Pepa, and try not to think about it:
Post time to comments. And while you're at it, post your other least favorite exercises (so we know what to program extra often).
6 Comments
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Man, I can hear the gnashing teeth already--I'd bet that ring dips are our athletes' least favorite exercise. Here, enjoy the old-skool stylings of Salt 'n Pepa, and try not to think about it:
Post time to comments. And while you're at it, post your other least favorite exercises (so we know what to program extra often).
Published by Sean
on Wednesday, July 16 at 9:22 PM.
Core of Molten Iron
Wednesday, July 16th
"Leviathan"
For time:
10 barbell roll-outs
2 burpees
10 barbell roll-outs
4 burpees
10 barbell roll-outs
6 burpees
10 barbell roll-outs
8 burpees
10 barbell roll-outs
10 burpees
10 barbell roll-outs
12 burpees
10 barbell roll-outs
14 burpees
10 barbell roll-outs
16 burpees
10 barbell roll-outs
18 burpees
10 barbell roll-outs
20 burpees
Compare to 080424. Post time to comments.
News, Articles, Links, Etc.
Math is hard, but the Zone is easy:
2 Comments
"Leviathan"
For time:
10 barbell roll-outs
2 burpees
10 barbell roll-outs
4 burpees
10 barbell roll-outs
6 burpees
10 barbell roll-outs
8 burpees
10 barbell roll-outs
10 burpees
10 barbell roll-outs
12 burpees
10 barbell roll-outs
14 burpees
10 barbell roll-outs
16 burpees
10 barbell roll-outs
18 burpees
10 barbell roll-outs
20 burpees
Compare to 080424. Post time to comments.
News, Articles, Links, Etc.
Math is hard, but the Zone is easy:
Published by Sean
on Tuesday, July 15 at 10:44 PM.
